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July 14, 2010

New Food Pyramid vs. Old Food Pyramid

What is the difference between the U.S. Department of Agriculture's New Food Pyramid and its Old one? Basically, the new one focuses more on healthier food choices and fitness than the old one did.

The largest section: The old pyramid included "breads, cereal, rice and pasta" as its largest rung on the pyramid; whereas, the new one's largest category is grains, half of which it says should be whole grains.

Fruits and vegetables: The new Pyramid breaks vegetables and fruits into two separate sections and encourages variety.

Less meat: The old Pyramid called for 2-3 servings from its protein category (about 6-12 ounces). The new Pyramid calls for a 5.5 ounce serving per day, which includes beans. It also advises against frying.

Lighter dairy: The old Pyramid had a section titled "milk, yogurt and cheese." The new Pyramid calls this section "dairy" and includes the caveat that it should be no-fat or low-fat dairy.

Healthier oils: The top of the old Pyramid was "fats, oils and sweets." The corresponding part of the new Pyramid is called "oils," and it includes the following guideline: "Limit solid fats such as butter, margarine and lard."

Limiting sugar, sodium, saturated fats and trans fats: The New Food Pyramid advises to choose foods low in added sugar, and keep consumption of saturated fats, trans fats and sodium low.

In addition to food information, the New Pyramid features a person running up the side of the pyramid to emphasis fitness, along with the following advice:

Adults should be physically active for at least 30 minutes most days of the week, children for 60 minutes.
Sixty to 90 minutes of daily physical activity may be needed to prevent weight gain or sustain weight loss.

The most interesting feature of the new Pyramid is that it individualizes its guidelines based on age, sex and level of physical activity. People may input these criteria into a chart of the government's web page and it will return the customized guidelines. To check this out for yourself, go to: http://www.mypyramid.gov/mypyramid/index.aspx.

Old Food Pyramid

To help you get started with eating healthier, try the easy recipe below!

Pasta with fresh Spinach and Garlic

Ready in minutes. Use whole grain pasta for an even healthier dish.

4 cups fresh baby spinach
4 cloves garlic, minced
1 15 ounce can diced tomatoes with juice
¼ cup water
2 tbsp. – 1/4 cup olive oil
1 tbsp. basil
1 tbsp. oregano
1 tsp. parsley
Handful of fresh basil (if available)
Your choice of pasta (I use angel hair or linguine)

Yummy sauce cooking

1) In large sauce pan on medium high heat, saute garlic about 2 minutes. Add all seasonings.

2) Add diced tomatoes and about ¼ cup water. Bring to quick boil, then reduce heat. Add fresh basil (if desired).

3) Add spinach and stir. Let it cook til just wilting.

4) Serve with your favorite pasta (I use angel hair or linguine)

Two large servings.

Delish!